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Tuna steaks with orange & watercress salad

Looking for healthy lunch ideas? Try this fresh, healthy salad recipe.

Ingredients (serves 4)

• 3 medium oranges

• 1 tbsp olive oil

• 1 tbsp rice vinegar

• 1 tsp minced crystallised ginger

• or fresh ginger

• ½ tsp ground coriander

• ½ tsp aniseed, chopped

• or crushed, divided

• ½ tsp kosher salt, divided

• Pinch of cayenne pepper

• 450–570g tuna steaks (about 2.5 cm thick), cut into 4 portions

• ¼ tsp freshly ground pepper

• 1 cup loosely packed tiny watercress sprigs or leaves (2–2.5 cm long)

Method

Peel oranges with a sharp knife, removing all peel and white pith. Working over a medium bowl, cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze the peels and membranes over the bowl to extract all the juice before discarding them. Gently stir in oil, vinegar, ginger, coriander, quarter teaspoon aniseed, quarter teaspoon salt and cayenne. Set aside.

Position oven rack 13–15 cm from the broiler; preheat to high. Cover a broiler pan with foil. Season tuna with the remaining quarter teaspoon each aniseed, salt and pepper. Place on the prepared pan. Broil for about two minutes per side for medium-rare, four minutes per side for medium or to desired doneness.

Stir watercress into the orange mixture. Slice the tuna, divide among four plates and top with equal portions of the salad. Serve immediately.

Nutritional info: Energy: 550kJ; Protein: 29g; Carbs: 35g; Fat:  3g; Fibre: 15g; Salt: 195mg; GI: Low

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Grilled swordfish salad with beet-carrot slaw

This grilled swordfish salad is packed full of omega-3, vitamin C and iron.

Ingredients

• 1 lemon, sliced

• 570g swordfish, skinned

• 3/4 tsp salt, divided

• 6 sprigs fresh tarragon plus 2 tablespoons finely chopped, divided

• 5 tbsp extra-virgin olive oil

• ¼ cup lemon juice

• 1 tsp whole-grain mustard

• ¼ tsp freshly ground pepper

• 2 heads butterhead lettuce, torn

• 1 large beet, preferably golden 
or Chioggia, shredded

• 1 large carrot, shredded

• Cooking spray

Method

Preheat grill to medium.

Measure a piece of foil large enough to hold the fish and lightly coat it with cooking spray. Place a layer of lemon slices on the foil and lay fish on the lemon slices. Sprinkle with quarter teaspoon salt and top with tarragon sprigs.

Grill the fish on the foil (without turning) until it flakes easily, 12 to 20 minutes, depending on the thickness. Meanwhile, whisk oil, lemon juice, chopped tarragon, mustard, pepper and the remaining half teaspoon salt in a bowl.

Toss lettuce with about quarter cup of the dressing in a large bowl; divide among four plates. Add beet and carrot to the bowl; toss with two tablespoons of the dressing.

Divide the fish and slaw among the plates (discard the tarragon sprigs and lemon slices). Drizzle with the remaining dressing.

Nutritional info: Energy: 1090kJ; Protein: 30g; Carbs: 10g; Total fat:  20g; Fibre: 4g; Sodium:  595mg; GI:  Low

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Tomato, mozzarella and basil skewers

 

A light entrée that’s perfect for summer!

Ingredients (serves 16)

• 16 small fresh mozzarella balls

• 16 fresh basil leaves

• 16 cherry tomatoes

• Extra-virgin olive oil, to drizzle

• Coarse salt & freshly ground pepper, to taste

Method

Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.

Simple!

Recipe from Light & Delish magazine, published by Blitz Publications & Multi-Media Group.

NEXT: 13 healthy summer salads>>

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Chicken burritos

Looking for healthy dinner ideas? We love these tasty chicken burritos.

Ingredients (serves 2)

• 1 avocado

• 1 tomato, finely diced

• ½ red onion, diced

• Cajun seasoning

• 4 pieces (150g each) skinless chicken tenderloin

• ½ cup red/yellow/green capsicums, sliced

• 4 small low-fat corn tortillas

• 1 cup baby spinach leaves

• Spray olive oil

Method

Scoop out the avocado and mash into a bowl. Add the tomato and onion and mix thoroughly.  

Sprinkle the Cajun seasoning over the chicken. Heat a frypan to medium heat and lightly spray with olive oil. Place the chicken and capsicum in the frypan and cook for approximately three minutes on each side. Set aside.

Heat the tortillas for a couple of minutes in the oven or frypan.

Place the avocado mixture and baby spinach leaves on the tortillas and top with the chicken and capsicum.

Recipe from Light & Delish magazine, published by Blitz Publications & Multi-Media Group.

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Grapefruit smoothie

Grapefruit has a high concentration of lycopene, a phytochemical that reduces the effects of free radicals.

It will naturally boost your immune system, flush toxins, feed vital organs and cleanse you from the inside out.

Ingredients (serves 1)
*    1 grapefruit, peeled and quartered
*    4 strawberries, hulled and sliced
*    2 avocados, peeled, pitted and flesh cut into chunks
*    1 handful of parsley
*    1 handful of mint
*    4 ice cubes
*    250ml coconut water

Method

Put all the ingredients into a blender and blend until smooth. For a thinner juice, add more coconut water.

kJ  2421 | Fat 47.9g | Carb 25.6g | Protein 6.3g

Recipes and images from Supercharged Food: Eat Yourself Beautiful by Lee Holmes, published by Murdoch Books, RRP $35.00.

NEXT: Mango and strawberry smoothie>>

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Supercharged breakfast bars with FSA

Lacking energy? These healthy breakfast bars will pep you up in no time.

Ingredients (makes 8)
➜    Unsalted butter, for greasing
➜    125g almond meal
➜    Pinch of Celtic sea salt
➜    1/4 tsp bicarbonate of soda (baking soda)
➜    60ml coconut oil
➜    60ml rice malt syrup, or sweetener of your choice
➜    1 tsp alcohol-free vanilla extract
➜    40g cashews, crushed
➜    160g combined flaxseeds, sunflower seeds and slivered almonds
➜    40g dried cranberries (optional)

Method
➜    Preheat the oven to 175°C. Grease a 20 x 20 x 5 cm square ovenproof tin.
➜     Mix the almond meal, salt and bicarbonate of soda together in a bowl.
➜     In a separate bowl, combine the coconut oil, rice malt syrup and vanilla. Add the almond meal mixture, and mix in the nuts, seeds and cranberries, if using.
➜     Wet your hands and then transfer the mixture to the tin, using your hands to press down firmly on the mixture.
➜     Transfer to the oven and bake for 15 to 20 minutes.
➜     Remove from the oven, transfer to a wire rack and cool before dividing into eight bars and serving.
➜     These will keep in an airtight container for seven to 10 days.

 

These can easily be popped into a container for a mid-morning energy hit, plus they’re bursting with skin-saving omega 3s.

Recipes and images from Supercharged Food: Eat Yourself Beautiful by Lee Holmes, published by Murdoch Books, RRP $35.00.

kJ 1346 | Fat 27g | Carb 17.3g | Protein 7.7g

NEXT: Healthy chocolate balls>>

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Chicken noodle soup (gluten free)

This chicken noodle soup is gluten free, high in protein and low in salt.

Ingredients

• 2 cups chicken stock

• 150g skinless chicken breast

• 100g dry buckwheat noodles

• ¼ cup shredded snow peas

• ½ cup shredded carrot

• ¼ cup bean shoots

• 1 tsp toasted sesame seeds

 

Method

Heat the chicken stock in a saucepan over medium heat. Bring to the boil and turn the heat to low. Add the chicken breast and cook for 10 minutes or until the chicken is cooked. Remove the chicken breast and allow to cool.

Add the buckwheat noodles to the saucepan until just cooked. Add the snow peas and carrot and cook for one minute. Remove from the heat and place half of the noodles and vegetables into each bowl.  

Slice the chicken breast into small pieces and place on top of the noodles and soup. Top with the bean shoots and sesame seeds. Serve immediately.

Cooking Tip
Despite its name, buckwheat is a gluten-free seed produced by a type of herb plant. It has a distinctive nutty flavour and can be cooked and served like rice or milled to make buckwheat flour. Buckwheat noodles (known as soba to the Japanese) are made from grain and have a firmer texture than pasta. They’re low in fat and a great source of carbohydrates.

NEXT: 6 healthy winter soups>>

Recipe from Light & Delish

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